Rest
Video Notes
Rest involves more than sleep. Rest balances productive time with restorative time on a weekly cycle involving:
Like breathing, eating, and moving, sleep is an instinctual, critical component of our lives that can be carried out in either an unhealthy or a healthy manner.
Quality sleep is necessary for maintaining a robust immune system.
People who do not get enough sleep tend to be overweight and have shorter lifespans (and tempers).
During REM sleep (Rapid Eye Movement = the “deep sleep” stage of the 4-stage sleep cycle), the brain and body experience intense neuroactivity, including:
Good sleepers are mentally sharper and are at lower risk for neurological diseases, such as Alzheimer's.
Even though our bodies appear at rest during sleep, there is much metabolic activity:
A: Sleep requirements vary with age:
For adults sleeping less than 7 hours per night, mortality rates increase:
Healthy Sleep Habits for Consistent, High-Quality Sleep:
Turn off the lights:
Avoid electronic devices:
Stick to a schedule:
Relax & Get Comfortable:
Do NOT use sleep medication:
Avoid stimulants during the day (nicotine, caffeine, sugar).
Plan your evening meal (what and when):
Be more active during the day.
Be thankful.
- Stress management.
- Interpersonal relationships.
- Security.
- Life purpose.
- Fulfillment.
Like breathing, eating, and moving, sleep is an instinctual, critical component of our lives that can be carried out in either an unhealthy or a healthy manner.
- Laboratory rats die from sleep deprivation before dying from starvation.
- The world record for not sleeping is 11 days (266 hours).
- Hallucinations can occur within 24 hours of no sleep.
Quality sleep is necessary for maintaining a robust immune system.
- Getting less than 7 hours of sleep on a regular basis negatively affects your immune system – making you 3 times more likely to get sick (colds, flu).
People who do not get enough sleep tend to be overweight and have shorter lifespans (and tempers).
- Not getting enough sleep alters the metabolic pathways regulating appetite – making you feel hungrier, which results in eating more and gaining weight.
During REM sleep (Rapid Eye Movement = the “deep sleep” stage of the 4-stage sleep cycle), the brain and body experience intense neuroactivity, including:
- Increased blood circulation.
- Increased oxygen levels.
- Increased absorption of amino acids by the brain.
Good sleepers are mentally sharper and are at lower risk for neurological diseases, such as Alzheimer's.
Even though our bodies appear at rest during sleep, there is much metabolic activity:
- The free radical substances that are produced throughout the day and are involved in a variety of disease processes are neutralized at a greater rate during sleep.
- Reparative processes are also active at an increased rate during sleep, such as protein production in fixing the damages sustained during the day.
A: Sleep requirements vary with age:
- Newborns = 18 hours
- Children = 12 hours
- Teens = 9 hours
- Adults = 7-8 hours
- Seniors = 9 hours
For adults sleeping less than 7 hours per night, mortality rates increase:
- 21% for women
- 26% for men
Healthy Sleep Habits for Consistent, High-Quality Sleep:
Turn off the lights:
- Light suppresses the body’s production/release of melatonin (the “sleep & immunity” hormone).
- Exposure to light at night reduces melatonin blood levels up to 71%.
Avoid electronic devices:
- No screen time for 30+ minutes before sleep.
- TV, computers, mobile phones = neuro-activating.
- Mainly interferes with the body’s natural ability to fall asleep.
Stick to a schedule:
- Trains your body to establish a natural, healthy sleep/wake cycle (circadian rhythm; melatonin).
- Sleep before midnight can be worth twice as much (more serotonin to convert to melatonin).
- Sunlight > stimulates Serotonin production > Darkness >> Sleep > converted to Melatonin.
Relax & Get Comfortable:
- Avoid stimulating activities for 60+ minutes before sleep.
- Develop a routine (brush teeth, wash face) to “signal” the brain for sleep.
- Dim the lights.
- Read positive material.
- Play peaceful music.
Do NOT use sleep medication:
- Over-the-Counter (OTC) Sleeping Aides, Off-Label Rx/OTC Meds, Rx Sleeping Pills, Alcohol.
- Increases risk for disease, addiction.
- Decreases quality of sleep.
- Decreases lifespan.
- Mainly disrupts REM Sleep.
- Interferes with hormonal and reparative processes.
Avoid stimulants during the day (nicotine, caffeine, sugar).
Plan your evening meal (what and when):
- Eat your lightest and ‘easiest-to-digest' meal in the evening.
- No Snacking – especially late in the evening or during the night.
Be more active during the day.
- Daily exercise and physical activity are healthy and improve sleep.
- Avoid strenuous exercise for 60+ minutes before sleep.
Be thankful.
- Contemplate the day’s blessings.
- Spend some time in prayer.
- Forgive those who may have wronged you.
- Commit to make amends with those you may have wronged.
- Resolve personal conflicts as they occur or as soon as practical.
- “A clear conscience makes the best pillow.”
Goal:
Get 7+ hours of quality sleep on a regular schedule each night.
Result:
Feel better, Think clearer, Look younger, Live longer!
“Waking up with a clearer mind and more energy is entirely possible and worth turning-off-the-light an hour earlier than usual.”
Get 7+ hours of quality sleep on a regular schedule each night.
Result:
Feel better, Think clearer, Look younger, Live longer!
“Waking up with a clearer mind and more energy is entirely possible and worth turning-off-the-light an hour earlier than usual.”
In achieving your goal of living to 120, getting quality sleep is an important habit that you should make part of your healthy lifestyle.
Notes & Worksheet
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